Poached Fish With Fennel & Tomato
|Olive oil||1 1⁄2 Tablespoon|
|Onion||1 Medium, thinly sliced|
|Garlic||1 Clove (5 gm), minced / pressed|
|Fennel seeds||1⁄4 Teaspoon|
|Canned diced tomatoes||20 Ounce (1 Large Can)|
|Dry white wine||1 Cup (16 tbs)|
|Lingcod fillets/Rockfish fillets||1 1⁄2 Pound|
Rinse fennel well; trim and discard bulb bases and any discolored or bruised portions.
Cut off and discard coarse tops of stalks, reserving a few of the green leaves for garnish.
Cut bulbs lengthwise into quarters; thinly slice quarters crosswise.
Heat oil in a 5- to 6-quart pan over medium-low heat.
Add sliced fennel and onion; cook, stirring often, until onion is pale golden (8 to 10 minutes).
Add garlic, fennel seeds, tomatoes and their liquid, and wine.
Bring to a gentle boil, then cook until sauce is reduced to about 4 cups (20 to 25 minutes).
Meanwhile, rinse fish and cut into 4 serving-size pieces.
Add fish to reduced tomato sauce.
Reduce heat, cover, and simmer until fish is just opaque but still moist in thickest part; cut to test (about 10 minutes).
Transfer fish to 4 shallow bowls; stir sauce to blend, then spoon over fish.
Garnish with reserved fennel leaves and season to taste with salt and pepper.
Serving size: Complete recipe
Calories 1355 Calories from Fat 273
% Daily Value*
Total Fat 31 g47.6%
Saturated Fat 3.4 g17.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1812.2 mg75.5%
Total Carbohydrates 103 g34.4%
Dietary Fiber 29.4 g117.7%
Sugars 11.1 g
Protein 140 g279.7%
Vitamin A 123.2% Vitamin C 209%
Calcium 51.6% Iron 68.4%
*Based on a 2000 Calorie diet